A steady 5m with horsforth harriers last night. My back is dodgy after i got a spasm pulling my socks up on monday morning, shouldn't affect dunnerdale, but the car alternator has gone so i may have to carry spare electricity.
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A steady 5m with horsforth harriers last night. My back is dodgy after i got a spasm pulling my socks up on monday morning, shouldn't affect dunnerdale, but the car alternator has gone so i may have to carry spare electricity.
Nice session tonight up at the 'track'. Quite a warm evening and my left ankle felt sore, so only a few laps.
1x 3k (11.15)
2x 450 (88, 89)
My 3k pace is 3.45/km; so at that distance I'm lapping for a projected 17.30 5k. For whatever reason the arse falls out of it with about 1.5k to go and I wheeze over the line in around 19m. My philosophy of less is almost as much is probably to blame here.
3:45/km is 18:45 for 5km, not 17:30
Although I completely understand your point... I went through 3km in 10:54 a couple of weeks back at the XC, and have a track 3km pb of about 10:30...
So my 3km pb pace is equivalent to 17:30 for 5km... Yet my 5km pb is "only" low 18's...
Probably points to speed endurance being an issue. But yes there seems to me to be much bigger jump in pace from 5km to 3km, than there is from say 10km to 5km.
All that aside, 11:15 is a perfectly respectable 3km time for someone who doesn't race those shorter "track" distances.
Sorry, miscalculation. My artithmetic isn't what it was when i was playing darts regularly.
53.13 for dunnerdale today, and felt quite a bit better than last year. I was idling down a couple of descent sections due to traffic, but that's dunnerdale, narrow and congested. 40s shaved off last year's time, but still feeling breathless. I could have barged past people a couple of times and blasted off, but they'd have thought me very inconsiderate.
Litton Birks Loop race today, 4.5m/1200'. Wasn't going to do this, but it was a good forecast and possibly the last one. My legs burnt up very early so i had to be content with a fast walk up the hill, yesterday had stripped quite a bit out of me. 3m slower than my PB.
Good job i haven't got any racing planned, i've got a horrific flu virus. The cough has strained my torso so much i got a back spasm in the supermarket today which appeared to the cashier as though i was having a heart attack; she was quite concerned. I can't see me being able to take a breath properly for a few weeks.
Ack - hope the flu does off quickly. Take it easy though.
A fairly steady 9m wheeze around thruscross reservoir today, starting and finishing at swinsty car park. I'd got most of the yellow crap up before I set off so I was only coughing maybe every other step. Lots of water about, and many dogs. Tea and two bits of cake in the Washburn heritage centre afterwards did nothing to dampen down my throbbing headache.
10x450m with horsforth harriers on tuesday. Quite a lot of coughing, but brought up a lot of crap that has been clogging my airway.
New session tonight, kenyan hills, luckily Tinshill Lane and Carr Bridge Drive came up with the course. The route is a 0.6m/125' loop with equal profiles for both uphill and downhill legs, starting and finishing at the bottom of CBD. So allowing for errors, 8 loops is a nice 5m with a good 1000' of climb stuck in there, all run at a starting pace of 3 steps per breath which rises to 2 on the final part of ascent.
Only 4 laps tonight as i've got a medial peroneal tendon niggle in my left foot, but the aim is to do 8 every time and keep the pace level, which i gather is the requirement for kenyan hills. Sorry Travs i don't have a time for the loop, but i can get one if you want.
I think keeping effort level is preferable to keeping pace level. Always going to see an increased pace on the downhill parts, but the main thing is its a constant effort.
Awful Bramley parkrun today, 21.02, had that feeling of oxygen starvation again, probably due to worsening chest problems with the flu. I made easy pickings for the 'around 21m' gang.
34m on the bike today; Leeds-Leathley-Beckwithshaw-Fewston-Otley-Leeds. There was probably 2500' of climb in this one, and i definitely had 3 slices of cake and a bit of tiffin. I could do with getting back into the biking a bit, all the racing has got in the way.
I fell off in bizarre circumstances a week ago (other riders were involved) and I was bashed about a bit so just 26 miles today (no calorie intake) but I rode up Black Hill (Arthington to above Bramhope) to restore my manhood. Black Hill passes a quarry and a farm so adhesion can be a problem, along with the 20+% climb - so the climb is invariably nasty, always brutish and certainly never short.:DQuote:
Originally Posted by mr brightside
The "bizarre circumstances" need to be made public Graham, so that the bizarreness can be judged!Quote:
Originally Posted by Graham Breeze
Although I have never kissed the tarmac before on my Italian bike I think further detail would be otiose. Suffice to say I was riding in close proximity with two younger ladies - which fact you may consider bizarre enough in itself. :)Quote:
Originally Posted by Llani Boy
So a born again cyclist swerved out as you overtook and wiped your front wheel out?Quote:
Originally Posted by Graham Breeze
Quote:
Originally Posted by Graham Breeze
No, Mr B, I think the clue is in Graham's use of the expression "kissed the tarmac", followed by the mention of two younger ladies. I think we can assume that tarmac wasn't the intended object of the kissing.Quote:
Originally Posted by mr brightside
I'm rather late to this, as I had to look up what otiose meant, but I have to agree with Llani Boy that more details are required as it seems far too interesting to remain secret.Quote:
Originally Posted by Graham Breeze
5m with horsforth harriers last night, steady pace, but had a nice burn in my calves for the last mile. Sod the football.
Well there we go, that was the Kenyan hills session, 8 laps 5m/1000' in total, 44.17s. Didn't feel like 1000' and was far too steady for a fast session. There's no way I could turn this into a fast session, the tarmac descent down Carr bridge drive would kill me, it's just about enough at 3 steps per breath. As I'm on the down week anyway it doesn't matter.
I've been stewing over Wansfell again, and trying to plan a taper for it. I've decided not to bother, as the only way for me to taper for it would be to move to Ambleside and eat geese.
7m/1800' on the Bolton Abbey estate today, a tough loop of Barden Fell beginning with the climb up Hammerthorn Gate. I took the lot at 2 steps/breath and was still going very well at the end. I had hoped for a parkrun on saturday, but my intentions were derailleured by the delayed aspect of DOMS. It seems my thrusday session worked my calves a bit, but took a day to kick in.
Ended up with an efforts session on tuesday night with horsforth harriers, some big hills, some small hills and some 600s. It turns out i can do at least one extra than the rest of the group and finish at the same time. Don't know what to do tonight now.
Another fast session tonight, but called it early when calf soreness kicked in, i want to get a parkrun on Saturday.
6x450m (94, 94, 93, 94, 93, 92s)
Started off easier than normal and kept it very tight with the times. A good little session, was blowing quite hard on the last three.
Chevin forest parkrun on saturday, 21.20, should be around the 21m mark for this course so still suffering from phlegm in my lungs from the recent flu. It's a tough one for me, not a great deal of flat and no usable descents. Bramley was cancelled due to ice.
50m ride up to the craven arms today, great to be standing by the fire drinking beer again. Felt it a bit as i haven't been out on the bike for a while. I startled a couple of dicks with a dog walking down the middle of the road, i thought they might find a way to blame it on, and they did.
Some piss easy hills with horsforth harriers last night, had one effort which saw me coughing up phlegm for a while after. The phlegm in the lungs thing is back again. About 5m or therabouts.
Do you think your phlegm problems are related to breathing in very cold air Mr B, as I seem to recall you having similar problems this time last year?
My phlegm problems aren't related to cold air. Last year's began after covid lockdown ended when i had 8 chest infection colds in the 6 months following the end of lockdown. I was diagnosed as having post viral problems, i was just about getting rid of the constant phlegm problems when i got flu and now i'm back to square one. I've been told my lungs are lining themselves in clear phlegm as a response to viral infection, nobody knows when or whether it will stop.Quote:
Originally Posted by Llani Boy
It was a dreary evening to be out running up and down a hill, cold and damp. My ITB felt tight and my TFL was doing too much work, so i called it after 6.
Carr Bridge Drive reps, 6x 0.25m/110'. 1.59, 1.57, 1.55, 2.01, 1.56, 1.57. Bit of a lazy one in the middle, but otherwise consistent.
I've restarted some light leg press work on the inclined press. 160kg pushed to near failure, one set after a good round of bodyweight good form squats to get the fluid moving in my knees. It would be nice to keep this up, it may prompt positive changes in my articular cartilage.
Very late back in on friday night and didn't get up for a parkrun.
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Attachment 8897
Full tour of the fairy hills today; see above if you can work it out. Snow lying on the hillsides made tough climbing and descending, the footpaths over the pasture were an inch thick in ice, basically glaciers, and the lane out of Thorpe was one half mile long glacier. It's a tough route in these conditions made tougher by blizzards on the tops, my calves were burning quite badly. The frozen ground was tricky, ankles always rolling off some frozen lump or other and there was precious little grip coming off the steep end of Elbolton into Thorpe. I'm getting my eye in for the KWL, it's a good prep route.
Looks like i've injured my right hamstring up near the pelvis, probably from skidding about on ice on sunday.
About 7m at zone 2 pace with horsforth harriers last night. The annual ginnels run, they were going for 82 ginnels in one outing, i hit my distance limit at 64 and bailed.
It looks like a short hiatus is going to be needed while this injury lessens a bit. Not a lot i can do other than sit on a hot water bottle and stretch regularly.
My hamstring injury is now sore at both ends, the lower end site of pain meaning that it's the lateral biceps femoris one that's strained. I managed a Bramley parkrun this morning without any problems, 20.40. I've run a minute quicker than that this year, times are still inconsistent. Should be fine for wansfell.
50m on the bike yesterday up to the craven arms and back for their xmas day canapes and social. Some guy with a really gorgeous daughter congratulated me on my third xmas day ride up, it's actually about my sixth, but it seems as though i'm starting to get recognised by the locals. I got my leg stroked by a woman in a santa costume which is the most fun i've had for over a decade, it's about as good as it gets for me these days.
My back started to hurt a lot on the way back and it's pretty bad right now. Both hamstrings are now tight, not just the injured one, and it's doing something with my lower back. Might not get to wansfell.
Wansfell race today, 3m/1350', couldn't get anywhere on the descent as it was simply too slippery; heel strikes took chunks out of the top, flat strikes skidded over it.
My hamstring is going to need less running doing on it, so I'm going to have to back off, it held up today but felt wrong. I knocked half a minute off last year's time, but lost a lot on the descent.
I wanted to get a parkrun in this morning, but i talked myself out of it. If i'm going out for a run it ought to be something less intensive for the short term, i'll probably be ok on hills as climbing doesn't really recruit the hamstrings. It's a pain having to be sensible like this, but i've learned the hard way on several previous occasions.
First session back in the gym this morning after over a week of resting the hamstring, i felt a bit weak and my quads were burning up faster than normal on the glutes kettlebell exercises. I strongly dislike the way xmas screws with my routines; gym, training, racing, even shopping, it will be nice to get back to a properly structured week of drills and exercises, but with less running. My hamstring is responding well to rest, it shouldn't be too long before it's consolidated itself enough to put up with most running activities.
I've got a 6m zone 2 run with horsforth harriers planned for tonight, should go ok.
I felt better on last nights 6m run. The pain as more of a dull ache than a sharp sting.